There are several ways you can progress any exercise, including:
Speed of movement (faster waves)
Range of movement (larger waves)
Reduce base of support (standing on 1 leg)
Plane of movement (linear to non-linear)
The lower you are to the ground the smaller the waves are. Being lower to the floor needs more power and velocity for the wave to reach the anchor. This increase in power output increases the difficulty of the exercise making kneeling waves more challenging than standing waves.
When you start training battle ropes only use small to medium size waves ensuring your arms stay between your shoulders and hips.
We include larger waves later once you have proficient technique and have increased your power output and work capacity.
Battle Rope Hop Waves are a killer leg exercise, if possible, try to keep the hips down low throughout the movement to really work the quads and glutes. Just like the forward lunge you’ll need to produce more force the closer you move to the anchor point, take 3-4 hops forward, then 3-4 hops backwards.
Lateral movement whilst performing waves adds another plane of motion to your exercises. If you’re performing waves, your arms are working in the sagittal plane whilst your legs are moving in the frontal plane. Battle rope alternating lateral lunge waves are an effective full body exercise with the waves targeting the upper body and the lunges hitting the lower body.
Battle Rope Tsunami Wave exercises involve gripping one end of the rope with two hands with the other end of the rope anchored, this creates a rope that is twice the length of classic battle rope exercises. Having this extra length of rope requires more power to move the wave all the way through to the anchor point.
Battle rope in and out waves are great for working your chest, back, shoulders and arms. Like the sidewinder the waves move laterally, but this time move in opposite directions to one another. This movement cannot be assisted with the body which places much greater emphasis on the shoulders and arms.
With battle rope training you have complete freedom of hands allowing you to perform waves in direction that your hands can move. Battle rope Freestyle Waves are basically the same as alternating waves except that your arms move sideways in opposing directions
Battle ropes allow for complete freedom of movement allowing them to go anywhere the hands can go. A great example of this is outside circles, perform this movement using small circles or big circles. This is another exercise that gets little assistance from the lower body which places a much greater workload on the shoulders and arms. Try to create a corkscrew wave that moves all the way through the rope towards the anchor point.
Start with lateral walking, then progress the exercise to a side shuffle to make the movement more metabolically demanding. If you’re training inside and are limited by space, walk/shuffle back and forth. However, if you’re training outdoors and you have the space then try performing a full 360 movement around the anchor point.
This is the same movement as the outward circles except instead of moving outwards, the rope moves inwards. Battle rope inside circles will feel a little more awkward than when performing outside circles and you might find the rope slamming into itself halfway down the rope.
Figure of 8’s is a power exercise that is excellent for challenging the core. Use a microphone grip to lessen the torque going through your wrist flexors. This is another very effective for building rotational and anti-rotational core strength, simple draw the number 8 with your hands as you move the undulations all the way through to the anchor point.
Upper cut waves are great for any athlete that requires striking for sports such as boxing and MMA. The movement replicates the movement of throwing an uppercut, so be sure to throw from the hips and pivot the feet as you throw the strike. This exercise is very metabolically demanding and is excellent for conditioning and strengthening the core and shoulders. Try to generate enough force so that the wave goes all the way through to the anchor point.
The grappler toss is a useful exercise for building rotational core strength as well as shoulder and grip strength. Power the movement with a rotational hip drive and pivot. Performing this movement with as much force as possible will also boost your cardio and muscular endurance. Use the microphone grip and ensure the waves reach the anchor point.
Perform the 1st battle rope exercise (cardio) for 30 seconds at a fast pace, then go straight to the next exercise (core) without rest. Repeat until all the exercises in the round are complete. The core exercises will be used active recovery between the cardio high intensity exercises.